The reverse plank is a gymnastics-inspired body-weight drill that will challenge whole-body strength and endurance. This may be beneficial for strengthening your back and ab exercises. The reverse plank may be difficult for some people depending on the level of this plank, so it is best to start with low modification. It takes practice to do this correctly, so try not to get too discouraged.
How to do the reverse plank:
Sit down on the floor with legs straight out in front of you. Place the arms by your side, slightly behind you. If you can, face the fingers forward, if not, then turn slightly for comfort. Engage the core, ready for movement.
Keeping the legs straight, straighten your arms and slowly drive the hips up until the whole body is straight – ankles, knees, hips, spine, shoulders and head are all in a straight line. Drive the heels slightly into the floor to help hip extension, maintain a chest lift and keep the core engaged.
Hold for time, or perform controlled reps.
For Low impact reverse plank (low modification)
Sit down on the floor with legs straight out in front of you. Place the forearm on the ground by your sides. If you can, engage your core and elbow in line with the shoulders
Keep your legs straight, forearm remain on the ground or a mat - slowly lift your hips until your whole body is straight (ankles, knees, hips, spine, shoulder and head are in a straight line) Drive the heels slightly into the mat to help the hip extension.
Maintain a chest lift and keep your core engaged.
Hold for 10 secs for 3 sets
Tip: If you cannot perform with a straight line, do it with your knees bent, your arms by your sides, fingers facing forwards (or outwards for comfort), lifting your hips and torso like you are holding a bridge (look like a table position)
Start holding a reverse plank position for 3 sets of 10 seconds to start an easy option. If you are ready for a challenge, hold for 30–50 seconds!
Remember, practice makes progress! Let us know how you get on.
Good luck!
NKH Fitness
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